CrossFit Barwon – CrossFit
Quality Work
April positional work – Pull (Weight)
EMOM x 5
5 ATG split squats per side
EMOM x 5
6 Pull ups ( Goal = +60/25% bwd )
Strength
Back Squat (Back Squat EMOM x 10 , 10 Slanted reps – Goal BDW)
Hero
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
Warm-up
Squat warmup 2021 (No Measure)
3 rounds [
10 Dead bugs
10 Hip swivel extensions
10 Bird dogs]
Banded work – [all walks with Kb in offset]
20 m Monster walk
40 Frog Pumps
20 m backwards monster walk
40 Glute bridges
40 m Side steps
40 Wall sit hip abductions
20 Goblet squats on tension
Stay connected
Social Links (No Measure)
– Group Chat on Discord: https://discord.gg/WcJVSwk3CN
– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.
– Follow us on Instagram @crossfitbarwon
– Dudley’s number 0421 711 867